Pre-WOD. Crossover Symmetry Activation Protocol + 2 rounds of 10 Pistols, 10 TTR, 5 Skin-the-cats, 5 Chest-to-rings Pullups, 10 GHD Situps, 10 Back Extensions A. Muscle Clean +Push Press (2+2@70-80%): 40kg, 50, 60, 70, 80; 85, 87, 89, 91, 93kg B. Muscle Snatch +Drop Snatch +OHS (3x2+2+2): 20kg, 20, 40, 50, 55; 55, 55, 60kg C. 3 Deficit Clean Pull (3x3): 60kg,80,90,100,110;120,120,130kg D. Bench Press (1RM): 135,225,260,280# 5lb PR. This was fun to do with Stephan, SRyan and our little audience from next door. Theres no better motivator than the fear of being crushed by a barbell while a little kid witnesses your injurious failure. E. WOD: 7 rounds for time: 7 thrusters @ 135#, 7 Box Jumps @ 30. Time: 8:40. Dragged a little bit of ass here. felt a bit flat after all the strength work. F. Crossover Symmetry Iron Scap Protocol to get the shoulders back in order.
Posted on: Tue, 15 Jul 2014 02:50:05 +0000
Trending Topics
Recently Viewed Topics
© 2015